How to Improve Your Golf Game and End Lower Back Pain
The following are some tips that will surely improve your game:
1) Play Less Golf!
Golf is not just a sport, it’s a lifestyle. You need to get away from the repetitive motions and physical stress associated with playing golf. If you have been playing golf for years, then you probably already know how bad your back feels after every round of golf.
2) Get More Physical Activity!
If you want to stay healthy, you need to get enough exercise. Regular physical activity helps reduce stress levels and improves overall health. If you don’t do any kind of regular physical activity, then your body will start feeling stressed out and tired all the time due to lack of rest.
3) Stretch Before Playing Golf!
Stretching before going to the course is very important. Stretches like yoga, Pilates, stretching exercises, etc., can help you feel better and keep your muscles loose. If you’re not doing any kind of stretches, then your muscles might become tight and sore after each round of golf.
So stretch them first before playing golf!
4) Do Not Drink Alcohol After Working Out or Playing Golf!
After a long day at work or a full round of golf, many people like to get together with friends and have a few drinks. This may be fine for an active person, but it is not fine for someone with lower back pain. If you have painkillers in your system and alcohol in your blood, then your judgment may be impaired, causing you to engage in riskier activities.
5) Sleep More!
Golf is RIGOROUS on your body. It requires a lot of physical activity, which can be very stressful on your back and body. If you’re playing golf or doing any other exercise, then your muscles will be very tired afterwards. Since the game is so physically demanding, it’s easy to forget that your body needs rest to recover and heal.
Getting enough sleep is a good way to ensure rapid recovery from muscle tension and pain.
6) Do Not Play Golf!
Sources & references used in this article:
The lumbar spine and low back pain in golf: a literature review of swing biomechanics and injury prevention by GS Gluck, JA Bendo, JM Spivak – The Spine Journal, 2008 – Elsevier
Predictors of low back pain in young elite golfers: A preliminary study by K Evans, KM Refshauge, R Adams, L Aliprandi – Physical Therapy in Sport, 2005 – Elsevier
Lower back and elbow injuries in golf by P Grimshaw, A Giles, R Tong, K Grimmer – Sports Medicine, 2002 – Springer
The effectiveness of an unstable sandal on low back pain and golf performance by BM Nigg, E Davis, D Lindsay… – Clinical Journal of Sport …, 2009 – journals.lww.com
A study to investigate whether golfers with a history of low back pain show a reduced endurance of transversus abdominis by C Evans, W Oldreive – Journal of Manual & Manipulative Therapy, 2000 – Taylor & Francis
Clinical prediction for success of interventions for managing low back pain by J Hebert, S Koppenhaver, J Fritz, E Parent – Clinics in sports medicine, 2008 – Elsevier
Abdominal muscle characteristics of elite male golfers with and without chronic low back pain by JF Horton – 2000 – prism.ucalgary.ca